August-2017

Pre-Unknown, August 2010

Five Workouts left in all of Ultimate Crossfit Bootcamp. We’re going out blazing.

“Back in the day” before there was a Pit attached to the gym on Rampart and before Unknown Brewing was conceived, we used to meet on inclement weather days in the South End Fieldhouse. They also hosted a Futsal league. We played some indoor soccer there more than once, got locked out when the temps were in the single digits (and still made a workout happen) and had a pre-Wedding weekend workout for Whittney and Blake Ashwood.

This workout is named in honor of Lt. Michael “Murph” Murphy, one of the members of Operation Redwing, a small team operation intended to capture or kill a high ranking Taliban official near Asadabad, Afghanistan in late July, 2005. Here is his story. There was a movie with Marky Mark, sans-Funky Bunch, too.


WoD: Bootcamp-style “Murph” Run 1 Mile, 100 Push Ups, 200 Sit Ups, 300 Squats. Partition as needed. Scale as necessary.


Conditioning – August 2

IMG_9667[hr] AMRAP 25
1 rope climb
2 prowler push (down and back)
3 turkish get-ups per arm
10 calories on bike


CF Blog August 2

Partner WOD: (from 8/3/16)IMG_4793
7-7-7
AMRAP 20
7 KB Swings (2/1.5)
7 Burpees
7 Wall Balls (20/14)

*alternate partners each round

Cash Out:
2 Rounds
10 Vertical Plate Press
40 Flutter Kicks
20 Paloff Press (10 ea. side)
30 Banded GMs

***

It’s BRING A BUDDY DAY!!!

Have a friend who has been wanting to try out CrossFit??  Bring him/her to any one of our regularly scheduled CrossFit classes today for a FREE workout!!!

Conditioning – August 3

untitled (10)

Epic fishy storm

Not a news flash

Take risks

Shrinking seats

Sam Shephard

Don’t text and walk in Honolulu

Too much sleep

[hr]

Strength: 3×5 Turkish Get-ups

WoD: AMRAP 20
1 Rope Climb
10 Wall Balls
20 Situps
400m Run


CF Blog August 3

Speed:
20 Yard Pro Agility Shuttle

IMG_4799
pic courtesy of Fotobossi Photography


(5-10-5 Shuttle) 4-6 attempts

WOD: (from 10/24/12)
3 Rounds
25 Ball Slams (30/20)
400m Run
2 Rope Climbs
50 Abmat Sit-ups

***

from the UCF archives:

Let’s talk a little bit about goal setting…  

Do you have a specific goal in mind- something that you’d like to achieve within the next year?  Muscle-up? Sub-3 min Fran? 600lb deadlift?  You may have spent plenty of time visualizing this particular goal, but have you decided yet how you’re going to go about achieving it?

Goals are fantastic, but simply wanting something will not make it happen.  So here are just a few steps that you can take to make sure your goals come to fruition:

  • Once you have decided on a goal, write it down.  Along with the goal, write down why this goal is important to you and what it would mean for you to achieve it.
  • Have a game-plan – what can you do to bring this goal within your grasp?  Do you need to spend more time in open gym working on strength or honing gymnastic skills, or would you benefit from an Endurance class or two?
  • Commit to it – we all know that without commitment, New Year’s Resolutions quickly fall by the wayside.  The same is true when you set goals for yourself – don’t put them off until tomorrow, commit today!
  • Lastly, get others involved to both hold you accountable and encourage you along the way – family, friends, trainers.  This support group can make all the difference in the world.  Having a friend meet you for a gym date ensures that you make it into the gym, even on those days when your bed sheets are far more inviting (what’s more, your friends can give you a well-earned pat on the back when you hit benchmarks along the way).  Also talk to your trainers about your goals – they can provide you with some tools and advice to set you well on your way :)

Also keep in mind, goals do not always have to be long-term in nature.  You can set weekly and daily goals for yourself as well…This week I will make it to Olympic lifting class so I can begin to improve my clean…Today I will make sure to drink one more glass of water and one less can of soda…

And I always encourage peeps to set goals for themselves each time they approach a WOD.  Wherever you are in your level of fitness, set a WOD goal.  Ask what competitive times are for the WOD and give yourself a time to shoot for, try a lower resistance band, or go for that first RX!!!

It’s all within your reach.

What are your goals?


Camber
Camber

Big shout out to the coaches who have led workouts through the years at Freedom Park, Independence Park, the Met, the Pit and all over uptown: Cathy Baad, Boone Duwel, Amber Lewis, Whitney Preslar, Meg Tucker, Beth Lange, Chad (Martin not Hagerman – that dude could never be in the park that early), Katie Wachtler, $Bill Davis, Eric Carpenter.

I only overslept 3 times. And only lost my fob (with access to my car with everyone else’s keys) once.

About this photo: One year for Halloween, Amber dressed up as Carter. Scary and hard to un-see.

WoD: “BC Poker” – it’s a Deck of Cards workout, with a hill. OR OTM15 40sec/20sec Sprint/Recovery. Vote here in comments, or I’ll decide.


CF Blog August 4

Strength: IMG_4815
Clean & Jerk 1RM

WOD:
AMRAP 20
200m DB Farmer’s Carry (45/30)
20 Push-ups
40 Double Unders
10 DB Push Jerks (45/30)

***
It’s ONE REP MAX Clean and Jerk Day!!!
Make sure you make it in to test your gains!!!
***
Good reminder from PaleoLeap:

SOCIAL CONNECTIONS: NOT JUST FOR MENTAL HEALTH

You’ve probably heard of the Roseto effect, the name coined to describe one curious statistic about the otherwise ordinary town of Roseto, PA. At the beginning of the 20th century, people in Roseto died from heart disease half as often as people anywhere else. This didn’t happen in the surrounding towns; Roseto was basically a tiny island of heart health. The only noticeable difference that researchers could come up with to explain the puzzle was social cohesion: Roseto was a tight-knit immigrant community where social bonds were strong and flourishing.
Unfortunately, we now know those researchers were right, because the loss of those social bonds brought the cardiac death rate up to normal. As financial prosperity and social mobility slowly chipped away at the community, cardiac deaths in Roseto slowly rose to meet the national average. It really was their sense of community that had protected them from heart disease, and as they lost that, they got steadily sicker.

That’s bad news for the modern US, because we’re getting more and more isolated every year: by the latest numbers, 25% of adults have nobody at all to talk to about a serious problem or important topic like a divorce or an illness. The most famously lonely people are the elderly, but even younger and working-age adults are getting increasingly isolated.

If we think about the health dangers of loneliness* at all, we tend to think in terms of mental health – and that certainly is a big problem. But loneliness isn’t just bad for your mind; it’s also physically unhealthy in very real and demonstrable ways.

*“Loneliness” here doesn’t mean “being alone.” You can be alone without feeling lonely, and you can be lonely in a crowd of people. Loneliness means that you don’t have enough meaningful relationships to meet your personal needs.

Loneliness and Physical Health

This study looked at the risk of death from all causes for people with strong or weak social groups. The researchers found that after controlling for other variables (age, sex, etc.), people with stronger social networks had a 50% higher likelihood of survival than people with less social support. Social isolation was riskier than obesity, smoking, physical inactivity, heavy drinking, hypertension, and air pollution exposure.

Here’s the chart from the study showing the relative risks of various different things (source). The longer the bar, the riskier it is to make the unhealthy choice in that category. So for example, “smoking” shows the dangers of smoking; “physical activity” shows the dangers of NOT exercising.

Risks of loneliness

All other things being equal, if you’re obese but have a strong network of friends, you have a lower risk of death than a thin person without that support. If dieting makes you lose your social ties, you would have been healthier without the weight loss.

So how does that actually work?

How Social Connections Improve Health

This study explains how social integration improves health in two different ways:

  • Stress buffering: meaningful human contact actually has hormonal effects that counteract stressors in your life. Chronic stress contributes to hormone-driven problems like insulin resistanceand depression, and even apparently unrelated issues like gut dysfunction: just look at the links between IBS and mental health. It’s one of the worst possible things you could ever do to your body, not to mention your mind, Social integration provides a kind of shield against these effects from a physiological perspective: it actually lowers the stress hormone cortisol, reducing all the downstream physiological problems of stress.

Read entire article here…


CF Blog August 5

WOD:IMG_4837
800m Run
10 HSPU
20 Pull-ups
30 Box Jumps (24/20)
40 OHWL (45/25)
400m Run
40 KB Swings (1.5/1)
30 Box Jumps (24/20)
20 Pull-ups
10 HSPU
800m Run
***
A Note on staying hydrated from CNN:

How much should you drink to stay hydrated during exercise?

Story highlights

  • We typically get enough water through foods
  • Sports beverages, for most, offer no benefits over water while providing extra calories and sugar

The following is adapted from “Fitter Faster: The Smart Way to Get in Shape in Just Minutes a Day” by Robert J. Davis with Brad Kolowich Jr.

(CNN)How much should you drink to stay hydrated during exercise?

You may need less water than you think but more water than other hydrating beverages
It’s that time of year when we encounter lots of advice about the importance of staying hydrated. Among other things, we’re told to down at least eight glasses of water a day and to “stay ahead of your thirst” before, during and after exercise to avoid dehydration, which impairs performance and causes harm.
It turns out that such directives lack sound scientific backing. Research shows that we typically get enough water through foods (which supply 20% of our water) and beverages (including coffee, soda and alcohol), and that for most of us, thirst is a reliable indicator of when we need more fluid, even during exercise.
Dehydration isn’t always the threat that it’s portrayed to be, according to studies. Contrary to popular belief, it’s generally not a cause of exercise-related muscle cramps or heat illness. And studies involving competitive cyclists have found that mild dehydration doesn’t impair exercise performance. What’s more, drinking only when thirsty results in better performance than does chugging constantly.
Though you want to make sure to consume enough water, especially if you’re older or exercising in the heat, a bigger problem than dehydration may be drinking too much during exercise, according to a report authored by a panel of 17 experts.
If you take in so much fluid that your body can’t get rid of the excess through sweating or urination, sodium levels can become dangerously low. The resulting condition, known as hyponatremia or water intoxication, can cause headaches, vomiting, confusion, seizures and, in some cases, death.
Previously, hyponatremia occurred mainly in slower marathon runners, but it’s now showing up among people engaged in activities such as hiking, half-marathons and hot yoga.
One purported method for determining your hydration status is to check the color of your urine. We often hear that pee ideally should be pale yellow and that the darker it is, the more you’re dehydrated.
But this advice too is misleading.
In a review of the evidence, researchers debunked the notion that urine color is an accurate marker of hydration. Part of the problem is that some foods (such as beets and carrots) can affect the color of urine, as can certain vitamins. Ditto for some medications and dietary supplements. What’s more, striving for pale pee could prompt some people to drink too much, overhydrate themselves and develop hyponatremia.
The experts who authored the report on hyponatremia say the best way to ensure that you’re properly hydrated before, during and after exercise is to “drink palatable fluids when thirsty.”

CF Blog August 6

Strength/Skill:
TGU 5-5-5 ea. sidephoto-16

WOD: (from 4/14/13)
5 Rounds
300m Row
12 Hollow Rocks
3 Burpee Broad Jumps
12 DB Snatches (45/30)

Conditioning – August 7

IMG_9673[hr] 400m run
50 Double Unders
40 OHWL (45/25)
30 KBS (1.5/1)
20 Box Jumps (24/20)
800m run
20 Box Jumps (24/20)
30 KBS (1.5/1)
40 OHWL (45/25)
50 Double Unders
400m run


The Man. The Myth. The Legend.
The Man. The Myth. The Legend.

Last week of Bootcamp. Hopefully you learned some things over the past several years that you can use moving forward. Some intervals (see pic), some nutrition advice, some basic workout set ups that you find fun and effective. The idea is just to keep moving. Get outside and keep moving. And it doesn’t have to be the perfect thing all the time. The formula is simple = stay active + eat well.


Gametime decision on weather/place:

Inside: Tabata-style – Row + Wall Ball + Box Jump + Burpee + Sit Up. 1 min rest between movements.

Outside: “3×7” – AMRAP7 of 7 Yard Sales + 7 Frog Squats + 7 Donkey Kicks.
AMRAP7 of 7 Walking Lunges + 7 Burpees + 7 Walking Lunges (yes you read that right).
AMRAP7 of 7 Extreme Jacks + 7 Row Boats + 7 Stripper Push Ups.
(Inspired by QOTSA)


CF Blog August 7

Strength:IMG_4866
Back Squat 1RM

WOD: (from 10/14/16)
3 Rounds
15 Hang Power Cleans (135/95)
15 Burpees

***

Momma’s Quote of the Week:  “In family life, love is…the oil that eases friction, the cement that binds closer together, and the music that brings harmony.”—Eva Burrows

***

Good read from CNN:

One-month sugar detox: A nutritionist explains how and why

(CNN)If you’ve read about the latest wellness trends, you may have entertained the idea of a diet detox.

But whether you’ve considered juicing, fasting or cleansing in an effort to lose weight or improve your well-being, you’re probably aware that drastically cutting out foods is not effective as a long-term lifestyle approach to healthy eating.
In fact, strict detoxing can cause issues including fatigue, dizziness and low blood sugar.
But there is one kind of sustainable detox that is worthwhile, according to some experts. Reducing sugar in your diet can help you drop pounds, improve your health and even give you more radiant skin.
“Sugar makes you fat, ugly and old,” said Brooke Alpert, a registered dietitian and co-author of “The Sugar Detox: Lose the Sugar, Lose the Weight — Look and Feel Great.” “What we’ve discovered in the last couple of years is that sugar is keeping us overweight. It’s also a leading cause of heart disease; it negatively affects skin, and it leads to premature aging.”

Sugar addiction

Here’s more bad news: We can’t stop consuming sugar. “People have a real dependency — a real addiction to sugar,” Alpert said. “We have sugar, we feel good from it, we get (the feeling of) an upper, and then we crash and need to reach for more.”
About 10% of the US population are true sugar addicts, according to Robert Lustig, professor of pediatrics and member of the Institute for Health Policy Studies at the University of California, San Francisco. What’s more, research suggests that sugar induces rewards and cravings that are similar in magnitude to those induced by addictive drugs.
One of the biggest concerns is the amount of added sugars in our diets, which are often hidden in foods. Although ice cream cake is an obvious source of sugar, other foods that may not even taste sweet — such as salad dressings, tomato sauces and breads — can be loaded with the white stuff.
“People don’t realize that seemingly healthy foods are loaded with sugar — and so we’re basically eating sugar all day long, from morning till night,” Alpert said.

How to sugar detox: Going cold turkey for three days

The good news is that even if you’re not a true sugar “addict,” by eliminating sugar from your diet, you can quickly lose unwanted pounds, feel better and have a more radiant appearance.
“There is no one person who wouldn’t benefit by eliminating added sugars from their diets,” Lustig said.
Children can benefit, too. Lustig’s research revealed that when obese children eliminated added sugars from their diets for just nine days, every aspect of their metabolic health improved — despite no changes in body weight or total calories consumed.
But going cold turkey is what works best, at least in the beginning.
“Early on in my practice, when I would notice that people had real addiction to sugar, we’d start trying to wean them of sugar or limit their intake or eat in moderation … but the word ‘moderation’ is so clichéd and not effective,” Alpert said. “It was just ineffective to ask people to eat less of something when they’re struggling with this bad habit. You wouldn’t ask an alcoholic to just drink two beers.
“What was so successful in getting my clients to kick their sugar habit was to go cold turkey. When they would go cold turkey, I wasn’t their favorite person — but the number one positive effect was that it recalibrated their palate,” she said. “They could now taste natural sugars in fruits, vegetables and dairy that they used to be so dulled to.”

Conditioning – August 8

IMG_9689[hr] 4 Rounds:
20 Squats
10 Push-ups
20 Super planks
10 Dips
20 Double unders
10 Pull-ups
400m run


CF Blog August 8

Strength: FullSizeRender-2
Single Leg DL 4×6 ea. leg
*DBs or KBs w/ weights in each hand

WOD: (from 1/12/15)
“Amanda”
9-7-5
Muscle-ups*
Squat Snatches**

*2 C2B Pull-ups + 2 Dips
**Power Snatch

***

Some training advice from T-Nation:
(
How to sneak in some cardio without sacrificing your weightlifting gains)

4 Anabolic Metcon Workouts

Build Muscle Without Gaining Fat

Don’t be like most lifters who avoid conditioning like it’s an Ebola-laced Kleenex. Conditioning work will not make your muscle gains hemorrhage out of all your orifices.

However, doing moderate intensity steady state cardio, ultra low volume, or even skipping conditioning completely isn’t the answer. Sure, you’ll grow a smidge bigger by dumping all types of conditioning work, but the price you’ll pay will be pathetic athleticism and gaining enough marbling around your abs to make a T-Bone steak cringe.

Drop the “conditioning keeps me small” sob story. It’s time to maximize your training with well-planned and precisely executed conditioning. These four conditioning methods will build renewed athleticism and get you jacked, even if you’re a hardgainer.

1.  Sprints

Option One:  Pre-Lift Sprints

Sprinting before lifting is ideal for improving performance by potentiating the nervous system for heavy and explosive training.

This comes with a risk versus reward trade-off as sprinting done before training must be enough to spark the nervous system, yet low enough in volume and intensity to not fatigue the body and hinder lifting ability. When fatigue is managed, strength performance, conditioning, and athleticism will skyrocket.

After your dynamic warm-up (that you’re already doing, right?), do some submaximal speed drills like skips and low intensity sprints for 5-10 minutes.

Low volume, short distance sprints performed before strength training help prevent injury and improve performance, as opposed to doing a technical, neurologically demanding exercise after training when fatigue predisposes you to injury.

Perform sprints two days per week. Start with 5 sprints of 10-20 yards with 30-60 seconds of recovery and add one sprint per week, maxing out at 10 sprints.

Option Two:  Sprints Conditioning After a Lift

Sprints require sound mechanics and practice before you can pile on tons of volume, a process to which most gym rats aren’t willing to dedicate time. With that in mind, sprinting for conditioning must be done sub-maximally on either a hill or incline to prevent over-striding and hamstring injuries.

Start with running two days per week on a treadmill or hill. After a warm-up and some speed drills, sprint for 10 minutes with 10-second sprints and 50-second rests, increasing sprint time by one second and decreasing sprint rest by one second each week until you build up to 15-second sprints.

 

read full article here…


rockyWhen Amber and I lived in Atlanta in 2007, we had some friends who owned BTB Fitness in Poncey-Highlands. The owners, Jeff and Melissa, had started a bootcamp several years before that had grown in popularity and ran several groups around the ATL. As a “next step” in evolving their clients’ fitness, they decided to check in to this crossfit thing that was happening. And opened a gym. We had a mutual friend that introduced us, who convinced us to check out their bootcamp program. We eventually did. Loved it. Saw amazing results. Literally changed our lives. This workout is one of my favorites that we did in those days, and continues to be one of the more popular ones we’ve done. So, let’s do this.


WoD: “Hearts on Fire: A Tribute to Rocky”  Three rounds of five 1-minute intervals at each station for total reps per round. 1-minute rest between each round. Movements are Jump Rope, Stair Climb, Boxer Sit Up, Sandbag Sprint, Dynamic Push Up (1-arm, clapping, one hand on wall, decline, etc.)


Conditioning – August 9

IMG_9697[hr] WoD 1: 50 squats + 40 push-ups + 30 Russian twists + 20 dips + 10 bowler lunges

——REST 3 MINUTES——

WoD 2: 50 burpees + 40 reverse lunges + 30 cross-body mountain climbers + 20 DB presses + 10 super planks


CF Blog August 9

Strength: IMG_4899
Press 1RM

Partner WOD:
AMRAP 20
150m Sprint (75m down & back)
15 KB Swings (1.5/1)
10 Box Jumps (24/20)

*partners alternate rounds

***

Cool little write-up in Self about Tia-Clair Toomey – winner of the 2017 CrossFit games:

CrossFit Games 2017 Winner Tia-Clair Toomey Owns Her Strength

She’s known as “the fittest woman on Earth”—and it’s not hard to see why.

If you’ve ever watched the CrossFit Games, you know that the events are hard as hell—and that the athletes competing are truly some of the fittest all-around athletes out there. This year, women’s champion Tia-Clair Toomey took the grand prize in the individual women’s category at this year’s especially high-profile CrossFit Games, proving that perseverance and hard work really are the keys to success.

The Australian athlete is a two-time runner up at the Games and an Olympic weightlifter. As for what drives her during competitions, “To be honest, you have to think about everyone who’s there to support you (and) remember all the work you put in,” she said in a statement to CrossFit.

In an Instagram post following her win, Toomey said she was “overwhelmed with all the support I have received from all over the world.”

It had initially looked like two of her competitors had secured the first and second place slots earlier in the event, but she managed to catch up with a slow and steady approach. Toomey really shined during the “hay bale clean burpees,” which require athletes to lift a 70-pound hay bale, toss it over a wall, and then do a burpee over the wall, repeating the series 10 times in a row. (And we thought regular burpees were intense.)

Toomey just barely managed to attain the title of “fittest woman in the world” by a margin of just points, scoring a total of 994 to the runner up’s 992. According to commentators, this is the most narrow victory in CrossFit Games history.


Introducing The Good Kitchen

In case you haven’t heard, modPALEO is now The Good Kitchen. With a new name, comes a brand new look, even better service, and more flexibility to fit your active lifestyle, but still the same great quality and deliciousness that you loved about modPALEO!

 Check out the site with new offerings including Kids’ meals, seafood, vegetarian dishes, and add-ons from your favorite Paleo companies!

This is Who We Are

Learn more about who we are and our healthy food delivery service.

We are…
Foodies,
Nature enthusiasts,
Fitness devotees,
Coaches
Dog lovers,
and enjoyers of craft beer.

We are not scientists.

We are people who have a passion about food – good food. And over the past 5+ years, that passion has become the foundation of our company, The Good Kitchen.

We are on a mission to not only feed you delicious goodness, but to spread knowledge as well – the knowledge that whole, real, and sustainable foods are the best choices for our health, and the health of the environment.

We are believers that clean eating improves overall health and wellness.

Numerous studies (please visit Mark’s Daily Apple, Chris Kresser, and Robb Wolf) have shown that eating better food translates into marked health improvements. But we don’t need a study to tell us what we have already seen first-hand. Through our own personal trial and error, and that of our clients, we have seen some amazing results – weight loss, improved blood panels, better quality sleep, more energy, and the alleviation of symptoms from chronic diseases.

You see, we understand that advancements in science have made it possible to develop processed foods with extended shelf lives that are “safe” to eat. But just because you can eat something, doesn’t necessarily mean that you should. And certainly doesn’t mean that it’s good for your overall health.

We are athletes with performance goals.

While many hop aboard the paleo train with weight loss goals, they are pleasantly surprised to find that improved fitness levels are a side effect as well. Those who follow a measurement based fitness program (like CrossFit, weightlifting, running, etc.) will find that once they make the transition to eating quality, whole foods, their numbers improve.

As it turns out, the old adage, “you can’t outperform a bad diet” is completely true!

We are supporters of the environment.

At TGK all of our ingredients are sourced responsibly from farmers who share in our beliefs of ethical and sustainable farming. The produce we use is organic and seasonal; all of our beef and pork are grass-fed, grass-finished and pasture-raised, and chicken is antibiotic free and hormone free.

Sustainable farming enhances our environment by ensuring the availability of these natural resources for generations to come. Supporting these farms is good for the animals, good for the farmers, and good for our economy. In short, you can feel good about where your meals come from.

So no, we’re not scientists. But we are purveyors of quality food and promoters of fitness and good health.


Conditioning – August 10

untitled (5)

 

 

 

 

 

 

For the morning, we will do a workout based on a Firefighter Workout that Chris Moore submitted to me (Carter) on December 28, 2011. I never took him up on it, though he’s reminded me several times. So, what the hell – let’s do this. We will most closely as possible mimic the following in “stations”: Stair Climb, Equipment Carry, Hose Carry, Hose Pull, Roof Venting, Floor Venting, Door Entry, Rescue Carry. This will be a 26 Minute workout of 3 rounds (1 minute each station) with 1 minute rests between rounds. The Dropkick Murphys will play at least once during this workout.


Blunt climate report

Ikea rugs

Netflix

This guy must be kidding

Dying of loneliness

Save fuel

Very important information about oreos


CF Blog August 10

Strength: IMG_4910
Front Squat 2-2-2-2

WOD:
4 Rounds
500m Row
15 HSPUs
1 Rope Climb

***

Beers and Burpees is just around the corner….

** REGISTER NOW TO GET THE HEAT TIME YOU WANT, SOME HEATS ARE SOLD OUT ALREADY! **

Registration price includes participation in the event, free t-shirt (men) and tank top (women), 7 beers per team (if over 21) plus other give-aways from our sponsors.   You don’t drink?…No problem, just sign up for the Regular Division where drinking is optional and exercises can be modified.

LOCATION – CrossFit Charlotte (9535 Monroe Road #100, Charlotte, NC)

Plan to make a day out of it…beer and food vendors will be there all day and there will be activities for kids and adults including free “field-day” challenge events for you and your friends.  Past and present “Dream Kids” will be there as well to share their story.

Check out our main page http://www.beersandburpees.com/ to see a demo video of the workout.

* YOU MUST BRING ID WITH YOU TO EVENT IN ORDER TO DRINK. YOU CAN NOT BRING YOUR OWN ALCOHOL AND NO DRINKING ALCOHOL BEFORE THE WORKOUT (INSURANCE PURPOSES)  *


REGULAR DIVISION – $120 FOR A TEAM OF TWO

Teams can be male/female, female/female or male/male.  This division will not be judged for standards and will not be eligible for top team prizes. There will be modified exercises as an option for people who can not do some parts of the workout and drinking is not required for this division.


IMG_55203… 2… 1…

Time.

That’s it. Ultimate CrossFit Bootcamp is officially dismissed. It’s been real. It’s been fun. Hell, sometimes it was even real fun. I think I speak for all involved when I say this was a great chapter in our lives.

Thanks to all of the trainers and bootcampers for all of your hard work and effort through the years. And a huge shout out to Lance who let me start this thing in the first place. Running this bootcamp as an extension of UCF for 4+ years, before turning it over to the gym to run, allowed me to escape the rat race I was caught up in. We all took a chance. And it worked. Starting this program brought us (Amber and I) to Charlotte and, in a precursory way, led to the birth of modPALEO / The Good Kitchen. So we couldn’t be more delighted and gracious for all who have helped us get to where we are today. Tip of the cap, too, to BTB Fitness / Atlanta and it’s founders for the inspiration.

So long to Freedom, Independence and Marshall Parks, all the parking lots and garages in and around the Met and CPCC, uptown buildings, stairs and sidewalks; SouthEnd Fieldhouse (RIP); the Pit and the Greenway from Freedom to Uptown; all the “bootcamp warmups” every morning, before Cooper River Bridge Run, the USNWC and many 5ks across the Carolinas. Sayanora to the Burpee and Push Up Challenges, the Logbooks, blog posts, orange cones, decks of cards, jump ropes, bench dips, Freedom stage, the Independence “Figure 8,” lost key fobs, Halloween costumes, warm drinking fountain water, all the geese (and their crap), humidity, grass stains, sweat and all the passers-by who thought “what are these people doing?.”

And thanks to Cassie, Kate, Lauren, Katrina and Susan; Dina, Ashley, Haley and Marci. They were the initial folks who took a chance on a new program and got us going 2,668 days ago in May 2010.

Now go get one more hill sprint!
Carter


WoD: The “Pain Train” / aka. “21” or “21 Bun Salute”


CF Blog August 11

Strength: IMG_4935
Weighted Pull-ups 3RM

WOD:
AMRAP 15
400m Run
15 K2E
30 Double Unders
15 KB Snatches (1.5/1)

***

News and Notes:

Today (Friday, Aug 11) marks the last day of bootcamp!  Come one, come all for one, last, kick butt class!!!

Going forward, we will no longer have 6am Bootcamp or 6am Conditioning classes.  

Evening Conditioning classes WILL CONTINUE!!!

*

Labor Day Schedule: 8 and 9:30 am classes only!


CF Blog August 12

WOD: (from 5/14/16)IMG_4961
“Nine-30’s”
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
800m Run
30 Push-ups
30 Box Jumps (24/20)
30 Ball Slams (30/20)
400m Run
30 Pull-ups
30 Push Presses (95/65)
30 Power Cleans (95/65)
800m Run

***

In case you missed Carter’s note in regards to the end of bootcamp:

3… 2… 1…

Time.

That’s it. Ultimate CrossFit Bootcamp is officially dismissed. It’s been real. It’s been fun. Hell, sometimes it was even real fun. I think I speak for all involved when I say this was a great chapter in our lives.

Thanks to all of the trainers and bootcampers for all of your hard work and effort through the years. And a huge shout out to Lance who let me start this thing in the first place. Running this bootcamp as an extension of UCF for 4+ years, before turning it over to the gym to run, allowed me to escape the rat race I was caught up in. We all took a chance. And it worked. Starting this program brought us (Amber and I) to Charlotte and, in a precursory way, led to the birth of modPALEO / The Good Kitchen. So we couldn’t be more delighted and gracious for all who have helped us get to where we are today. Tip of the cap, too, to BTB Fitness / Atlanta and it’s founders for the inspiration.

So long to Freedom, Independence and Marshall Parks, all the parking lots and garages in and around the Met and CPCC, uptown buildings, stairs and sidewalks; SouthEnd Fieldhouse (RIP); the Pit and the Greenway from Freedom to Uptown; all the “bootcamp warmups” every morning, before Cooper River Bridge Run, the USNWC and many 5ks across the Carolinas. Sayanora to the Burpee and Push Up Challenges, the Logbooks, blog posts, orange cones, decks of cards, jump ropes, bench dips, Freedom stage, the Independence “Figure 8,” lost key fobs, Halloween costumes, warm drinking fountain water, all the geese (and their crap), humidity, grass stains, sweat and all the passers-by who thought “what are these people doing?.”

And thanks to Cassie, Kate, Lauren, Katrina and Susan; Dina, Ashley, Haley and Marci. They were the initial folks who took a chance on a new program and got us going 2,668 days ago in May 2010.

Now go get one more hill sprint!
Carter


CF Blog August 13

Strength:

back in the day...
back in the day…


Single Arm DB Bent Over Row
8-8-8 ea. arm (using bench for support)

*tempo – 1 sec pause at top, 2-3 sec eccentric.

WOD:
“Tabata”
Air Squat
Row (calories)
Double Unders
Bike (calories)


Conditioning – August 14

IMG_9674[hr] 21-15-9 push-ups + sit-ups
—-rest 3 minutes—-
9-15-21 wall balls + mountain climbers
—-rest 3 minutes—-
21-15-9 slam balls + dips


CF Blog August 14

Strength: FullSizeRender
Deadlift 1RM

WOD:
3 Rounds
20 Single Arm DB OHWL (35/20)
20 DB Snatches (35/20)
10 Burpee Box Jump Overs (24/20)

***

Momma’s Quote of the Week:  “The three ordinary things that we often don’t pay enough attention to, but which I believe are the drivers of all success, are hard work, perseverance, and basic honesty.”—Azim Premji

***

It’s MAX DEADLIFT DAY!!!  woop, woop!  Make sure you make it in to the gym today to test your strength gainz!! 🙂

***

CrossFitters outside of CrossFit…

We all know Coach Mie does amazing things inside the gym, but you’ll be pleased to know that she does some amazing stuff outside of the gym as well.  Through her involvement with the Carolina Raptor Center, Mie helped to release a Great Horned Owl back into the wild this weekend at Crowder’s Mountain!!  How cool is that?!


CF Blog August 15

Strength: IMG_5036
Jerk 1-1-1-1-1

WOD:
AMRAP 15
400m Run
20 Wall Balls (20/14)
15 C2B Pull-ups

Core Cash Out:
2 Rounds
10 Vertical Plate Presses
20 Paloff Presses (10 ea. side)
40 Flutter Kicks
10 Arch Rocks

***

Looking to improve your snatch?  Here’s some great info from Barbend.com (make sure to click the link for full article and video demos):

Snatch Balance Exercise Guide: Technique & Benefits

Perfecting the snatch takes time, dedication, and a highly detailed approach to addressing technical faults and weaknesses. One exercise that can drastically improve technique in weightlifters, CrossFit® athletes, and fitness goers is the snatch balance, which we will discuss in detail throughout this article.

For increased speed and technique, the lifter should work to meet the barbell in the overhead squat as low and as fast as possible following the dip and drive phase. It is important to note that catching the barbell high and then riding it down into an overhead squat will diminish a lifter speed and confidence catching heavy snatches at full depth, and therefore is not advised as a general snatch balance practice.

Benefits of the Snatch Balance

Below are a few brief yet highly beneficial technique and strength aspects of the snatch that are directly impacted by the addition of snatch balances within training programs.

1. Confidence in the Snatch Receiving Position:

The ability to quickly and confidently drop into an overhead squat receiving position is one that requires mobility, timing, and speed, all of which must be developed through movements specifically geared to challenge a lifter’s ability to get fixated in a deep and stable position while simultaneously applying aggressive elbow extension to support the load. The snatch balance specifically targets this aspect of the snatch.

2. Vertical Torso in the Receiving Position of the Snatch:

Receiving the snatch in anything but a vertical and stable torso position will result in a lifter producing excessive lean of the trunk, often leading to missed reps. Although other faults, such as not finishing one’s pull or poor pulling technique and power can result in a poor receiving position, the snatch balance can help to reinforce strength, stability, and proper awareness of proper bar path in the recovery of the snatch.

3. Increased Speed Under Barbell in Snatch:

As discussed above, the speed at which a lifter can attain fixation underneath a barbell (as well as their ability to get fixated quickly in a stable and deep position) will drastically affect their ability to snatch. Speed and timing must be developed, and often is neglected as lifters try to pull loads higher when in fact they should also be trying to increase their ability to receiving snatches in a deeper, more stable position as well.

4. Overhead Strength and Stabilization:

Increasing overhead lockout strength of the arms and upper back, as well as an increased awareness and stabilization throughout the receiving positions of the snatch are key to securing lifts overhead. Snatch balances can be manipulated to pinpoint certain phases of the receiving position.

Click here for full article and video demos


Conditioning – August 16

IMG_9670[hr] 5 Rounds
20 DB back squats
10 pull-ups
400m run


CF Blog August 16

Partner WOD:FullSizeRender
200 Double Unders
150 KB Swings (1.5/1)
100 Abmat Sit-ups
150 Ball Slams (30/20)
200 Double Unders

***

Great Nutrition Information from Mark’s Daily Apple:

CrossFit Training: How Going Primal Will Enhance Recovery

By Mark Sisson

Exercise is a major stressor. But it’s a major acute stressor, rather than a chronic one. It hits us, then it’s over, and we recover. When the next session rolls around, we’re better/faster/stronger/fitter. We adapt. At least, that’s how exercise is supposed to go if you have enough buffer time between sessions. Most people do provide enough buffer time between their exercise sessions to promote recovery. Many provide too much, leading to detraining.

Some people go the other way. For these people who train 4, 5, 6 times a week, workouts can become, for all intents and purposes, chronic stressors. String enough acute stressors together with small enough buffers in between and you’re stewing in low level inflammation. Never quite recovering, never quite wringing out as much adaptation as you should.

A regimen like CrossFit demands a lot from you. The workouts themselves are demanding, prescribing complex movements, high intensity, and high volume. The weekly schedule is rigorous, with some boxes recommending 4-6 workout sessions a week. This can produce incredible gains in strength, body composition, and overall fitness—if you’re careful to recover and avoid burnout. If you’re not careful, if you don’t optimize your recovery, CrossFit training can burn you out.

Notice if you’re feeling an increased fatigue you can’t shake, decreased work capacity, intense sugar cravings, or poor sleep. Any of these are signs you need to pay more attention and time to recovery. If you’re finding yourself more injury-prone, obviously that’s a major red flag whose message you should heed.

Today, I’m going to explain how going Primal offers unique and particular benefits to CrossFitters and anyone else engaged in intense training who wants to optimize their recovery.

I won’t go deep into everything that factors into recovery from workouts, either because I’ve already covered them or they aren’t unique to Primal. These include:

Calories: Your body needs food to recover.

Protein: You need it to build back up that muscle you’ve been putting through the wringer.

Carbs: Refilling that glycogen you just burned through is important if you plan on getting back out there tomorrow.

Fat: Saturated fat, monounsaturated fat, omega-3s, and cholesterol all contribute to muscle recovery and protein synthesis. Make sure you’re eating plenty of all four. I recommend including a large source of all four in your last meal on training days. There’s something special about giving your body a ton of testosterone/androgenic precursors to play with before bedtime, which is when most of the growing and recovering happens.

Read entire article here…


CF Blog August 17

Strength: IMG_5083
Strict/Weighted Chin-ups
3-3-3-3-3

WOD:
“Freedom Trail”

AMRAP 3
21/15 Calorie Row
21 Burpees
Max Rep Thrusters (75/55)

Rest 3 Min

AMRAP 3
18/12 Calorie Row
18 Burpees
Max Rep Thrusters (95/65)

Rest 3 Min

AMRAP 3
15/10 Calorie Row
15 Burpees
Max Rep Thrusters (115/80)

Rest 3 Min

AMRAP 3
12/8 Calorie Row
12 Burpees
Max Rep Thrusters (135/95)

***

Love this from the CrossFit Journal:

“I’m going to get bulky.”

“I’m going to get injured.”

“I’m not fit enough for CrossFit.”

Experienced affiliate owners and coaches have been hearing these myths for years, and they’ve discovered ways to dispel them, helping people confront their fears and insecurities in the process.

With CrossFit, you’re likely to getter stronger and fitter, not bulkier. (Ruby Wolff/CrossFit Journal)

Myth: “I’m Going to Get Bulky”

Chase Knight of CrossFit FIF in Kansas City, Missouri, said he’s had ample experience dealing with people—mostly women—who hesitate to start CrossFit for fear of gaining weight or getting too big or too bulky.

A coach’s instinct might be to reassure the prospect she won’t get bulky, but Knight takes a different approach. Instead of confronting the myth, he confronts the fear behind the myth. Sometimes he even tells prospects they actually might gain weight, he explained.

“I don’t promise them anything. I say something along the lines of ‘What I can say is your body is going to do what it’s going to do through natural growth in CrossFit. If your body has body fat it needs to lose, then it (probably) will. If you are a thin person because you were an avid runner, you (probably) will gain muscle.’”

Knight also offers real-life examples of how weight gain can be welcome. This includes telling his own story: He was 160 lb. when he started CrossFit, and today he’s 190 lb.—yet his clothing is the same size and he’s leaner now.

Shane Roehl, the owner of Rivertown CrossFit in Lake Stevens, Washington, said he’s had success dispelling the bulky myth by explaining that bulking up is a conscious decision that requires a lot of effort for most people, and size gain is driven largely by diet, not training alone.

“You will not eat nearly enough food, or enough of the right food, to get bulky,” Roehl said he tells fearful prospects.

“Our program will make you lean and mean,” he adds.

Jacob Hill, owner of CrossFit REP in Austin, Texas, takes the same approach.

He said he tells the prospect “it’s actually really hard to get bulky. Getting in shape or toned requires some muscle tone … but you won’t get huge unless you really try to.”

He adds: “If you find out that after eating your regular diet and working out for a few hours a week you gain 10 pounds of lean mass, please let us know how you did it.”

Myth: “I’m Going to Get Injured”

Fear of injury is sometimes the elephant in the room, and it needs to be addressed, Roehl said.

Roehl said he doesn’t promise the prospect anything because injuries can happen anywhere—at the gym, skiing, hiking, getting out of bed or in the shower. Instead, he explains it’s his job to help the client become healthy and fit through constantly varied functional movements to decrease the chances of injury.

“Injuries tend to happen when folks are attempting movements they either don’t fully understand or don’t have the capacity to perform due to some sort of physical limitation. It’s my job as coach to show you how to perform these movements to your ability in a safe and effective manner so you can do this for a long time,” he said of how he talks to a new prospect.

Karen Clark, the owner of CrossFit Amoskeag in Bedford, New Hampshire, also explains to her prospects that becoming more fit through CrossFit will actually make you less susceptible to injury.

“I rely on the foundations of CrossFit and the sickness-to-fitness continuum: The more strength and flexibility you develop, the more likely you will be to avoid serious injury,” she said, referencing the Sickness-Wellness-Fitness continuum outlined by CrossFit Founder Greg Glassman in the 2002 CrossFit Journal article “What Is fitness?”

In fact, Clark said, most injuries she sees happened outside CrossFit and could have been avoided if the body were better prepared.

“Every day, we are at risk of being injured. The stronger we are, the more resilient we are to injury as long as we remain within our ability levels and trust the process,” she said she tells prospects.

The other side of the fence comes down to the prospect’s personality. A willingness to be humble is necessary to avoid injury, Clark explained.

“For potential CrossFit (athletes) with this fear, it becomes a question of ‘will you check your ego at the door? It can be difficult to balance competitiveness with checking the ego, but your coach should be there to help you through.'”

Read full article here…


CF Blog August 18

Speed: FullSizeRender-1
T. Rice Conditioning Test
Three (3) 300yd Shuttle Runs
*rest 5 minutes btwn efforts
*six (6) 50yd shuttles

WOD:
EMOM 15
2 Power Cleans + 10 Double Unders
*pick load on power cleans and adjust weight as needed

***

Labor Day Hours:

8 & 9:30 am classes only

***

Beers & Burpees September 16th

Beers and Burpees is right around the corner!  Make sure you grab a partner and sign up!   
$120 covers 2 participants, 2 shirts, 7 SweetWater Brewing Company beers and free giveaways from Reebok and other sponsors. 
 
Sign up now to secure the heat time you want and save some money.  Heats are every 30 minutes from 11am to 530pm.  
 
Most importantly…100% of proceeds from the event go to the Dream On 3 charity, a local sports-based wish-granting organization for special needs kids in Charlotte.

CF Blog August 19

WOD:IMG_5125
“Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats

***

AMRAP For Autism
Saturday, August 26, 2017
4 – 11 PM

YOU’RE INVITED TO JOIN US FOR OUR 4TH ANNUAL AMRAP 4 AUTISM.

We’re excited to announce that this year our event will be held “UNDER THE LIGHTS” as a full evening and family friendly event. In addition to a 32-minute AMRAP, the event will include food trucks, beer, wine, music and several children activities.

A4A is the Signature Fundraising Event of the Autism Strong Foundation. All proceeds go to support the mission of ASF, where funds raised remain local, supporting Charlotte-area families and children on the Autism Spectrum. (www.autismstrong.org)

Check out all the details, register, donate here…


CF Blog August 20

WOD:IMG_6234
“Boat Race”
3 Rounds
500m Row
400m Run
3 Minute Rest


Conditioning – August 21

IMG_9668[hr] AMRAP 25
10 ring rows
20 goblet squats
30 bicycle crunches
400m run


CF Blog August 21

Strength: IMG_5210
3 Working Super Sets
Dual KB or DB Front Rack Reverse Lunge; 8 reps/leg (2 sec on eccentric)
rest 30 sec
GHD Sit-Up; 10-15 reps (2 sec eccentric, if just going to parallel try to
pause for
2 sec)
Rest 90 sec

WOD:
21 DB Thrusters
7 Muscle-Ups
15 DB Thrusters
5 Muscle-Ups
9 DB Thrusters
3 Muscle-Ups
*sub for MU is double the reps C2B pull-ups

***

Momma’s Quote of the Week:  “Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse and regret.”—Don Miguel Ruiz

***

It’s Total Eclipse Day!!!  Make sure you view safely with these tips from NASA:

Eclipse viewing safety chart

Looking directly at the sun is unsafe except during the brief total phase of a solar eclipse (“totality”), when the moon entirely blocks the sun’s bright face, which will happen only within the narrow path of totality.

The only safe way to look directly at the uneclipsed or partially eclipsed sun is through special-purpose solar filters, such as “eclipse glasses” (example shown at left) or hand-held solar viewers. Homemade filters or ordinary sunglasses, even very dark ones, are not safe for looking at the sun; they transmit thousands of times too much sunlight. Refer to the American Astronomical Society (AAS) Reputable Vendors of Solar Filters & Viewers(link is external) page for a list of manufacturers and authorized dealers of eclipse glasses and handheld solar viewers verified to be compliant with the ISO 12312-2 international safety standard for such products.

  • Always inspect your solar filter before use; if scratched or damaged, discard it. Read and follow any instructions printed on or packaged with the filter.
  • Always supervise children using solar filters.
  • Stand still and cover your eyes with your eclipse glasses or solar viewer before looking up at the bright sun. After looking at the sun, turn away and remove your filter — do not remove it while looking at the sun.
  • Do not look at the uneclipsed or partially eclipsed sun through an unfiltered camera, telescope, binoculars, or other optical device.
  • Similarly, do not look at the sun through a camera, a telescope, binoculars, or any other optical device while using your eclipse glasses or hand-held solar viewer — the concentrated solar rays will damage the filter and enter your eye(s), causing serious injury.
  • Seek expert advice from an astronomer before using a solar filter with a camera, a telescope, binoculars, or any other optical device. Note that solar filters must be attached to the front of any telescope, binoculars, camera lens, or other optics.
  • USA map with eclipse pathIf you are within the path of totality (https://go.nasa.gov/2pC0lhe(link is external)), remove your solar filter only when the moon completely covers the sun’s bright face and it suddenly gets quite dark. Experience totality, then, as soon as the bright sun begins to reappear, replace your solar viewer to look at the remaining partial phases.
  • Outside the path of totality, you must always use a safe solar filter to view the sun directly.
  • If you normally wear eyeglasses, keep them on. Put your eclipse glasses on over them, or hold your handheld viewer in front of them.

Read the entire post here…


CF Blog August 22

Strength:IMG_5218
Barbell Single Leg RDL
4 x 6 reps/leg

WOD: 5 Rounds
45 sec Wall Sit
8 Hang Power Clean ​155/105
10 T2B
18/15 cal row
*90 sec rest b/w rounds
*can add weight to Wall-Sit

***

In case you missed it, Barbend.com did a review of The Good Kitchen last week – so cool!  Check out what they had to say (TGK did score a 9 out of 10!!):

The Good Kitchen Review 

We receive free products to review and participate in affiliate programs, where we are compensated for items purchased through links from our site (at no cost to the buyer). See our disclosure page for our list of comped products and affiliate programs.

PROS

  • Consistent Taste
  • Unique Meal Options
  • Fair Bulk Order Pricing
  • Straight Forward Nutrition

CONS

  • Pricey Minimal Orders
  • Smaller Sized Meals

The Good Kitchen is a food delivery service oriented for the health conscious consumer. They offer ready-made meals designed to provide you with organic and locally sourced ingredients. In addition, they offer you the option to add on various a la carte items to meal plans, and have a children’s meal plan.

All of The Good Kitchen’s Meals are non-GMO, and free of food additives, so they’re a good option for the health driven strength athlete. We compared The Good Kitchen to other healthy food delivery services and assessed their meals in taste, appearance, nutrition, convenience, customizability, and price.

Taste

We received five meals from The Good Kitchen, but for brevity purposes, we included two meals within our review. The meals we included were the Primal Italian Chicken Sausage & Eggs With Cheese Grits and Beef Barbacoa With Chili Dusted Sweet Potato. To keep this review consistent with our others we heated these meals up in the microwave, per the packages instructions.

The first meal we tested was the Italian chicken sausage & eggs with cheese grits. Chicken sausage can go either way with flavoring, but I thought their sausage did a good job at capturing an Italian taste without losing the bite of the chicken. Additionally, the texture was pretty consistent and the meat didn’t have an overly chewy taste like pork sausage can get when microwaved.

Next, we tried and the eggs and cheese grits alone and in combination with each other. As I suspected, the eggs were good, but somewhat bland alone. It’s hard to keep an egg’s original texture and bite after being reheated. But if you combine the eggs with the cheese grits, then they had a good texture and flavoring. If you’re not a fan of mixing foods, then you’ll be pleased with the flavor and texture of the cheese grits alone. They have a nice cheesy bite, and a dense texture, so they capture the true essence of what grits should be.

The second meal we tested was the beef barbacoa with chili dusted sweet potatoes, and we found it had similar attributes in taste and texture as the first meal. I liked the beef barbacoa for it’s texture and composition. Beef barbacoa can sometimes get rubbery when reheated, but I thought The Good Kitchen’s beef did a good job at staying true to it’s form. My only beef with their beef was the flavoring, I thought it was somewhat bland, but that wasn’t necessarily a bad thing.

If you combine the beef barbacoa with the chili dusted sweet potatoes, then you’ll find that their flavors complement each other very well. The subtly blander taste of the beef mixed with the spicy chili dust did a good job balancing each other out. Stand alone, the sweet potatoes were great, and the chili dust gave them a unique bite that left your mouth watering.

The Good Kitchen Appearance

When it comes to appearance, I thought The Good Kitchen did a fairly good job at packaging their meals. The meals arrive in one single plastic container and have a plastic film that’s vacuum sealed over them. When meals are packaged like this I have two immediate standout features I look for. First, how does the company do at separating ingredients. Second, are they packaged in a way that prevents them from getting messy while traveling.

The Good Kitchen’s foods all make contact with each other, so the picky eater may have some issue with foods mixing. Otherwise, I thought they did a pretty good job at keeping the foods in their respective space for coming one container. Unlike some companies that utilize one container packaging, their packages have a vacuum seal, so the meals traveled well and didn’t become overly messy in transit. Whether plated or in their tray, I thought the meals looked appetizing before and after prep.

The Good Kitchen Nutrition

The Good Kitchen’s meals did a good job at providing you with easy to read/find labels, but lacked in some respects. On the back of every meal, you’ll find nutrition facts with caloric and macronutrient breakdown, which is a positive for athletes. Also, this is ideal for anyone tracking calories/macros for a specific goal in mind. In addition, they list each meal’s ingredients, so there’s no guesswork behind where macros/calories are coming from.

The only issue I had with The Good Kitchen’s nutrition was the variance in total calories and meal macro totals. Every meal is pretty consistent, but does vary slightly. We found (from the five meals we received) calories varied between 250-410, and macros respectively of meal composition between 5-15g. While these aren’t huge margins, athletes who need very specific meals may have trouble remaining consistent with The Good Kitchen’s options.

The Good Kitchen Calories

As mentioned above, The Good Kitchen’s total caloric values varied slightly between meals. From our meals, we experienced a variance of 250-410 calories, which is a small degree of difference between them. This is good for those who need somewhat consistent meals, but don’t need to be pinpoint accurate in their tracking.

The downside to these sized meals is that their caloric totals are a little low for the athlete that needs ample calories on a daily basis. I think putting on weight, or maintaining a higher bodyweight would be difficult with this service.

read entire review here…


Conditioning – August 23

IMG_9659[hr]  50 Plyo skier hops + 50 Sit ups + 50 Dips + 50 Push-ups + 50 Squats
*EMOM – 2 burpees*


CF Blog August 23

Strength:IMG_5237
OHS 3×3

Partner WOD: Running Clock

AMRAP 10
100 Wall Ball (50 each)*
400m Run (same time)
25 Burpee (in sync)
Max Effort OHS w/ time remaining; alternating every 5 reps (95/65)

Rest 3 min

AMRAP 8
70 Wall Ball (35 each)*
400m Run
20 Burpee
Max Effort OHS w/ time remaining; alternating every 5 reps (95/65)

Rest 3 min

AMRAP 6
40 Wall Ball (20 each)*
400m Partner Run
15 Burpee
Max Effort OHS w/ time remaining; alternating every 5 reps (95/65)

*Wall Ball cant touch the ground until all wall ball reps are done for
that round;
10/8 Assualt Bike Cal penalty for each partner.
*split wall balls up as needed
*sync burpee = both partner chest on the ground at the same time

***

Mark’s Daily Apple serving up some love for your shoulders:

How to Take the Weight of the World off Your Shoulders (One Move at a Time)


Today’s awesome guest post is offered up by a good friend to MDA—Ryan Hurst, Co-founder and Head Coach at GMB Fitness. I hope it helps you during your work week. Enjoy, everyone!

Our shoulders carry a lot of our stress. We hunch forward at our desks trying to get work done, tensing up over issues we thought we’d fixed already. And it doesn’t help that we often have to stay in the same position, even if we are lucky enough to have standing desks, typing or doing some other repetitive tasks.

As a result, a lot of us have issues with tight shoulders, and we know we really should move and stretch them, but stiffness and aches can make this even more difficult and uncomfortable. And that dreaded vicious cycle sets in. Your shoulders are tight because you don’t move like you should, but when you start moving it starts to hurt. And that stops you from moving….

The solution isn’t to quit working and do yoga all day. Instead, I’ll show you some simple movements to add to your daily routine. These exercises can be done in very little space and don’t take very long at all.

Below, I’ll share a simple and effective shoulder mobility routine that will help you get your shoulders back in gear. But before you start putting these movements into action, it’s a good idea to understand why you’re having these issues and why it’s so important to get your shoulders moving well.

What’s Tightening You Up?

There are a lot of different things that could be going on in your shoulders. For many people, sitting hunched over a computer or phone all day is the culprit, but for others, it could be something entirely different.

The way you exercise might be a factor. If you spend a lot of time in the gym doing bench presses or working your chest fly, that could encourage the shoulders to rotate forward.

I won’t go into too much detail here about how the shoulders work, but what I will say is this: the shoulder girdle is a complex area made up of at least 16 major muscles.

The innate complexity of this region means there’s a lot that can potentially go wrong, but there’s also a lot of tissue to support the shoulders through some pretty rough episodes.

Of course, our shoulders aren’t sealed off from the rest of our bodies. Shoulder issues very often come with neck and upper back issues, and vice versa.

The good news is the following routine will help you address your shoulder restrictions, which will often do a good job of clearing up some of those related issues as well.

Efficient and Effective Work is the Name of the Game

Before I get into the routine, I want to address the elephant in the room: stretching sucks.

…or, at least it can the way most people do it and teach it.

A lot of trainers or fitness companies will throw a bunch of random stretches at you, and when you don’t arbitrarily get “more flexible,” they tell you to just “stretch more.” That’s not very useful, and if that’s the way you’ve always stretched, then yeah, it’s probably sucked. No one likes to put in effort without any payoff.

What makes this routine different is that it’s not random at all.

While there can be so many different things going on in the shoulders, the exercises in this routine were carefully chosen to target the most common motion restrictions.

When your shoulders are tight, they keep you from moving freely throughout your daily life, as well as in your training. For people with particularly bad levels of tightness, something as simple as reaching to grab something from a high shelf can feel impossible.

Even if your issues aren’t quite that severe, you’re here reading this article, which probably means you are dealing with some level of restriction in your shoulders.

So let’s get into it!

Daily Shoulder Mobility Routine — Six Stretches to Help You Loosen Your Tight Shoulders

The following routine is made up of six shoulder stretches, some of which you may have seen before, but all of which work together to address the most common issues we’ve seen in clients.

Work through these slowly and do not move into any painful positions. Stay within a range that is comfortable for you.

Check out the exercises/read the full article here…


CF Blog August 24

Strength:
EMOM 10FullSizeRender-2
Min1: 4-6 Strict Dips (1 sec pause at bottom)
Min2: 4-6 Strict Pull-Up (1 sec pause at top)

WOD: AMRAP 15
6 Box Jump​(30/24)
9 Push-Ups
12 KBS​(2/1.5)

***

Labor Day Hours:

8 & 9:30 am classes only

***

Beers & Burpees September 16th

Beers and Burpees is right around the corner!  Make sure you grab a partner and sign up!   
$120 covers 2 participants, 2 shirts, 7 SweetWater Brewing Company beers and free giveaways from Reebok and other sponsors. 
 
Sign up now to secure the heat time you want and save some money.  Heats are every 30 minutes from 11am to 530pm.  
 
Most importantly…100% of proceeds from the event go to the Dream On 3 charity, a local sports-based wish-granting organization for special needs kids in Charlotte.

CF Blog August 25

Strength: FullSizeRender
Squat Cluster
5 x 1.1.1
*3 reps per set with 15sec rest between reps with the bar in the rack
*75-80%

WOD: EMOM
Min1: 15/12 cal row
Min2: 2 Wall Walks + 10 sec Handstand Hold at top of each rep
Min3: 10 GHD Sit-Ups or 15 Abmat Sit-Up
Min4: 12 DB Alt Single Arm Snatch (choose weight)

***

Labor Day Hours:

8 & 9:30 am classes only

***

Beers & Burpees September 16th

Beers and Burpees is right around the corner!  Make sure you grab a partner and sign up!   
$120 covers 2 participants, 2 shirts, 7 SweetWater Brewing Company beers and free giveaways from Reebok and other sponsors. 
 
Sign up now to secure the heat time you want and save some money.  Heats are every 30 minutes from 11am to 530pm.  
 
Most importantly…100% of proceeds from the event go to the Dream On 3 charity, a local sports-based wish-granting organization for special needs kids in Charlotte.

CF Blog August 26

WOD: “Ralph”IMG_5288
4 RFT
8 Deadlift 250/170
16 Burpee
3 Rope Climbs
600m Run

***

 

Hero_Ralph2British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.


CF Blog August 27

Row Conditioning: 10 x 300m rowWeighted pull-ups
*1 min rest b/w sets
*goal is consistent/repeatable efforts

Midline: 3-5 Rounds
50m Farmers Carry (Heavy)
40-60sec Ring Plank


Conditioning – August 28

IMG_9660[hr] WoD 1:
50 Slam Balls
20 Ring Rows
50 Walking Lunges
30 KB Swings
20 Wall Balls
50 Abmat Sit Ups
1000m Row (completed at any point during the WOD)

WoD 2: max effort plank (or accumulate 5 minutes in a plank – whichever is longer)


CF Blog August 28

FullSizeRender 2

WOD:
400m Run
35 Wallballs (20/14)
400m Run
35 Deadlift (135/95)
400m Run
20 Burpee Box Jumps
400m Run
35 Deadlifts
400m Run
35 Wallballs
***

Momma’s Quote of the Week:  “The calm and balanced mind is the strong and great mind; the hurried and agitated mind is the weak one.”—Wallace D. Wattles

***

Great advice for new CrossFit athletes (that we can all learn from) from BoxRox.com:

7 Important Scaling Tips for Crossfit Beginners

Finding the right weights and reps and starting out as a Crossfit beginner isn’t so easy so here are 7 tips to help you out.

Everybody who starts Crossfit begins with a different types of experience and levels of fitness. A big advantage of Crossfit is that everybody can join and scale their workout individually, so everybody is challenged but never over challenged. You can adjust the training to your level at the beginning and keep changing it as you process.

1. TRACK YOUR PROGRESS

A training log can help give you an overview about the progress you are making. Be proud of the steps you already made and work on them to improve further. When you write down your achievements, you can comprehend your successes and you can make sure to move forward. It’s important to celebrate the small victories.

2. KNOW YOUR LIMITS

As a beginner you will see many athletes in your box lifting heavy weights and doing many more reps than you ever thought possible. But they have also been through the same process as you, everyone is a novice at one stage. Do not compare yourself with others too much, but find out where your limits are, and what is possible for you to lift. Overestimating yourself can heighten the risk of injury.

Train hard, consistently, intelligently and safely and you WILL improve!

3. DON’T UNDERESTIMATE YOURSELF

On the other side of the coin, it is also important not to underestimate yourself. Find a path in-between to keep your training safe and effective. If you keep the weights too low and don’t challenge yourself then you are missing the point of Crossfit, you won’t progress and and you won’t reach your goals. Even if the steps are small, it’s important to keep moving forward.

It terms of overall progress on a time scale, it’s often an intelligent idea not to overestimate what you can achieve in a month, but never to underestimate what you can achieve in a year. Consistency is the key to development.

4. KEEP CHALLENGING YOURSELF

Crossfit is an ongoing progress. Never stop trying to challenge yourself even when you reached one of your goals. You can always increase the scale and make it a new challenge for you. Try not to rest on your success but set new goals and always try to reach higher than before.

“What you get by reaching your goals is not nearly so important as what you become by reaching them.” Zig Ziglar

5. DON’T BE SCARED TO ASK FOR HELP

As a beginner, Crossfit is not only a new sport but also a new language. There is a lot to learn at the beginning and getting an overview by yourself is challenging. Ask your trainer for help by working through a beginners program that is perfect for you. Your trainer can help you find the right number of repetitions and weights for your level of fitness, they can help you scale every workout in a way that suits you, yet will also challenge you.
A good coach knows how to encourage and support athletes of all levels.

6. COMPETE WITH YOURSELF BEFORE WORRYING ABOUT OTHERS

It’s impressive to see what others in your box are already able to do. Sometimes other beginners with a different sporting background will be able to lift heavier than you. But especially as a beginner it is important to concentrate on yourself and find your own way. Challenge yourself and build up a basis before competing with others.

Continue reading…


CF Blog August 29

Conditioning/Speed: (~15-20 min)IMG_5394
Death by 10m
*death by 20m on rower
*death by 1cal on bike

4 sets (not for time)
6/arm DB Push Press (1 sec pause at top, 2 sec eccentric)
8/leg DB/KB Single Leg Suitcase Deadlift https://youtu.be/h8KZJKXm6xA
L-sit 20 sec (tuck L-sit is ok)

***

Labor Day Hours:

8 & 9:30 am classes only

***

Beers & Burpees September 16th

Beers and Burpees is right around the corner!  Make sure you grab a partner and sign up!   
$120 covers 2 participants, 2 shirts, 7 SweetWater Brewing Company beers and free giveaways from Reebok and other sponsors. 
 
Sign up now to secure the heat time you want and save some money.  Heats are every 30 minutes from 11am to 530pm.  
 
Most importantly…100% of proceeds from the event go to the Dream On 3 charity, a local sports-based wish-granting organization for special needs kids in Charlotte.

Conditioning – August 30

IMG_9643[hr] Partner WoD
6 Rounds
24 air squats
24 push-ups
24 burpees
400m run (together)


CF Blog August 30

Strength: IMG_5398
Close Grip Bench Press
4×8 (1 sec pause at top, 3 sec eccentric)

Partner WOD: For Time
100 cal Row
50 T2B
75 KBS(2/1.5)
25 Power Cleans (155/105)
100 cal Row

***

Loving these Words of Wisdom for your Wednesday, courtesy of CrossFit Invictus:

A Long Pursuit in the Same Direction

Written by Invictus Athlete Josh Littauer

When it comes to achieving a goal, it more often than not takes years of perseverance doing the same or similar tasks. While there are now many resources on the quick-fix or tricks to success, the truth is, it just doesn’t come that quickly. This is true across many avenues. Relationships, business, personal finance, health and fitness etc., they all take time. When it comes to achieving goals it may often feel like we are not making any progress at all or we are just doing the same old mundane tasks. But it seems the best things come from time and energy placed in moving forward.

We’ll use sports as it is a great example and practical application for the rest of life. The people we know to be great in a sport, Michael Jordan, Derek Jeter, Muhammad Ali, Venus Williams and many more, did not just show up one day as top performers in the field. They didn’t even read a short book describing how to be the best in their given sport. They spent years upon years doing the same thing over and over and over. While what they do on the court or field may look flawless or perfect, I can guarantee the practice they took to get there was not. I’m sure each would tell you that they did the mundane most boring things for hours on end before they ever got to the complex things. And in many cases they likely went back to the basics regularly to keep their foundation strong. To be great you must be willing to do the most boring of tasks on a regular basis to keep your foundation strong. A strong foundation is the only way to reach high heights.

In the same way, those great athletes did not do everything right the first time. Chances are they failed hundreds, if not thousands of times before becoming successful. Perhaps the most important aspect of wanting to be successful is being ready and willing to fail. Setting yourself up to be successful means being humble enough to recognize where you’re at and being ready to fail on the way to getting better. If there was no struggle the success would not be nearly as sweet. Have you ever set out to do something and very quickly accomplished it with no struggle? If you have you likely felt as if it was not enough, or that you set your goal too low. The struggle is what makes us better, and it is an absolutely necessary part of life.

In terms of fitness we get to see this on a daily basis. Workouts challenge us, specific movements cause us to fail, the weight just gets too heavy. Failure is an option, and in many cases is the option with the best results. Fitness is an interesting context for so many lessons that are applicable to the rest of life. It provides us with a struggle, lets you set and attain goals, keeps you humble and wanting more. Literally dozens of ways to grow as we are challenged.

For example, maybe the goal is getting a single strict pull up. While simple to some, not simple to others. For those with this goal, you must struggle with it for a long time. You must do the boring scapular retractions and seemingly hundreds of negatives to build the strength. You must listen to coaches suggestions and encouragements, and you absolutely must fail first. Be willing to keep the long pursuit in the same direction.

Short takeaways for success:

1: Be willing to do the basics to build your foundation. No matter how good you are at a task, be willing to do the basics to keep you base big and growing.

2: Be willing to fail. Often. It takes failing to get better. The best things in life don’t come easy, to get better you must fail.

3: Stay the course. When you think you’re in a rut and not making any progress, stay the course. Giving up when things get hard or boring is a sure fire way to let your goals and success stay the same distance away from you.

Continue reading here…


CF Blog August 31

Strength: IMG_5407
4x5 Back Squat (2 sec hold at bottom)

WOD:
3 Rounds
200m Run
8 Clean Grip Deadlift (no hook grip)(225/155)
50m Double KB Front Rack Carry​​(heavy)
Rope Climb

*60 sec rest b/w rounds

***

#HelenForHouston

By now, we have all seen some of the catastrophic effects that Hurricane Harvey has had on Houston, but most of us cannot imagine the ongoing devastation as this 500 year flood continues, or the long term rebuilding aid that will be needed once the water subsides.

Here at the gym, we will be trying to do our part in support of the relief efforts by taking part in the Beyond the Whiteboard’s #HelenForHouston event on Monday. (More on this below).

However, if you are looking for a way to donate on your own, The New York Times has provided a list of reputable charities:

From Beyond the Whiteboard:

#HelenForHouston

We have all heard about the devastation affecting the City of Houston and its surrounding areas as a result of Hurricane Harvey. We can’t imagine what it would be like to find our gym under water. While we can’t all be down there helping clean up, we can try and do our best to help out. Let’s show everyone how tight knit and amazing the CrossFit community is.

The idea is simple, do a workout and donate a few bucks. If you can’t donate then try to get someone else to participate. If you do the workout, post it online and challenge a friend to do it too.


It’s important to remember that the people who own and run these affiliates are small business owners. They are not part of a big globo gym system. It’s your mom and pop gym that happens to be the best gym in the area. If you go to a CrossFit affiliate then you know what we are talking about. This is their passion project. 100% of money raised will be donated to affiliates in the Houston area who need help. Join us this week for #HelenForHouston.

To make a donation, click here:

https://www.youcaring.com/harveyaffectedcrossfitaffiliates-918397

Helen

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

“Helen” is a classic CrossFit Benchmark workout that first appeared on CrossFit.com on August 9th, 2003 and was later officially dubbed “Helen” on November 5th, 2003. “Helen” officially became the first namedWOD which was soon followed by 20+ more Girl Benchmark workouts. When the it first appeared, the best known time was Greg Amundson’s at 8 minutes and 25 seconds. Now, top times are well in the 6:00+ window with the average being around 11 minutes. CrossFit.com has programmed “Helen” 42 more times since it’s inception and has become a staple benchmark workout (logged over 126,000 times on btwb) for CrossFitters to test and re-test their Fitness Levels.


CF Blog September 1

StrengthIMG_5430
Every 90 sec for 10 sets (15 min)
Hang Power Snatch (above knee)Power Snatch
*can build load as you go

WOD:
20 Min AMRAP
40 Double Unders
Strict HSPU
15/10 cal Bike
30-40 sec KB/DB loaded Side Plank (R)
30-40 sec KB/DB loaded Side Plank (L) https://youtu.be/vz1tJupeIjk
6
0 sec Rest

***

#HelenForHouston

By now, we have all seen some of the catastrophic effects that Hurricane Harvey has had on Houston, but most of us cannot imagine the ongoing devastation as this 500 year flood continues, or the long term rebuilding aid that will be needed once the water subsides.

Here at the gym, we will be trying to do our part in support of the relief efforts by taking part in the Beyond the Whiteboard’s #HelenForHouston event on Monday. (More on this below).

However, if you are looking for a way to donate on your own, The New York Times has provided a list of reputable charities:

From Beyond the Whiteboard:

#HelenForHouston

We have all heard about the devastation affecting the City of Houston and its surrounding areas as a result of Hurricane Harvey. We can’t imagine what it would be like to find our gym under water. While we can’t all be down there helping clean up, we can try and do our best to help out. Let’s show everyone how tight knit and amazing the CrossFit community is.

The idea is simple, do a workout and donate a few bucks. If you can’t donate then try to get someone else to participate. If you do the workout, post it online and challenge a friend to do it too.


It’s important to remember that the people who own and run these affiliates are small business owners. They are not part of a big globo gym system. It’s your mom and pop gym that happens to be the best gym in the area. If you go to a CrossFit affiliate then you know what we are talking about. This is their passion project. 100% of money raised will be donated to affiliates in the Houston area who need help. Join us this week for #HelenForHouston.

To make a donation, click here:

https://www.youcaring.com/harveyaffectedcrossfitaffiliates-918397

Helen

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

“Helen” is a classic CrossFit Benchmark workout that first appeared on CrossFit.com on August 9th, 2003 and was later officially dubbed “Helen” on November 5th, 2003. “Helen” officially became the first namedWOD which was soon followed by 20+ more Girl Benchmark workouts. When the it first appeared, the best known time was Greg Amundson’s at 8 minutes and 25 seconds. Now, top times are well in the 6:00+ window with the average being around 11 minutes. CrossFit.com has programmed “Helen” 42 more times since it’s inception and has become a staple benchmark workout (logged over 126,000 times on btwb) for CrossFitters to test and re-test their Fitness Levels.